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Components

Front squat / jerk combo

2-Position Snatch

Metcon

Shoulder Press

Seated DB press

Hip extensions

GHD Sit-ups

Metcon

Settings

Workout

Tues

Main WOD

A: Front squat / jerk combo (EMOM 8 x 1, 80% of jerk)

2 front squats + 1 jerk
Start at 80%

B: 2-Position Snatch (EMOM 8 x 1 rep , start at 70%+ build)

C: Metcon (Time)

For time
21-15-9 of
Ring dip / bar dip / CGPU
200m run after each set

Team training

A1: Shoulder Press (3 x 5 , 70%+ , super set with A2)

Shoulder Press

A2: Seated DB press (3 x 5 , tough )

Sitting on floor with legs out in front
Keep midline tight and press overhead and behind ears

15 min cap

B1: Hip extensions (3 x 12 , super set B2)

Face down on GHD, neutral spine and tight mid line Hip free to flex and extend

10 min cap

B2: GHD Sit-ups (3 x 12)

GHD Sit-ups

C: Metcon (Time)

For time
3 rounds of
14 TTB
7 C/J 185/115

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, November 17, 2015

Male Clients

1

Robert
Ball

6:30 AM CrossFit

1 x 1 @ 225 lbs

185x4, 205x2, 225x2

2

Rich
Roskopf

4:30 PM CrossFit

1 x 1 @ 205 lbs

3

Dave
Anderson

4:30 PM CrossFit

1 x 1 @ 190 lbs

4

Private

4:30 PM CrossFit

1 x 1 @ 185 lbs

4

Mike
Ford

11:30 AM CrossFit

1 x 1 @ 185 lbs

4

Rob
D'Angelo

4:30 PM CrossFit

1 x 1 @ 185 lbs

135x2,145x2,155,165,175,185

5

Dean
Durfee

5: 30 AM CrossFit

1 x 1 @ 180 lbs

6

Private

5: 30 AM CrossFit

8 x 1 @ 175 lbs

7

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 170 lbs

Build from 135

8

Jason
Martin

4:30 PM CrossFit

1 x 1 @ 155 lbs

2x145, 2x135, 3x125

8

John
Rogacki

11:30 AM CrossFit

1 x 1 @ 155 lbs

8

Ted
Hanik

11:30 AM CrossFit

1 x 1 @ 155 lbs

9

Chris
Pearcey

8:45 AM CrossFit

2 x 1 @ 145 lbs

2X115, 2X125, 2X135, 2X154

9

Ken
Borst

11:30 AM CrossFit

1 x 1 @ 145 lbs

10

Bruce
Barnes

4:30 PM CrossFit

8 x 1 @ 135 lbs

WORKED UP TO 135 FROM 115

10

Jeremy
Rigdon

4:30 PM CrossFit

8 x 1 @ 135 lbs

10

Private

5: 30 AM CrossFit

1 x 1 @ 135 lbs

10

Private

8:45 AM CrossFit

1 x 1 @ 135 lbs

11

Zosimo
Lopez

6:30 PM CrossFit

1 x 1 @ 125 lbs

12

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 1 @ 110 lbs

worked up to 110#

13

Gaurav
Singh

6:30 PM CrossFit

8 x 1 @ 95 lbs

13

Private

8:45 AM CrossFit

8 x 1 @ 95 lbs

14

Scott
Vernon

5: 30 AM CrossFit

8 x 1 @ 55 lbs

Regular bar plus wood weights

15

Alonzo
Lopez

6:30 PM CrossFit

1 x 1 @ 11 lbs

16

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 0 lbs

Female Clients

1

Katelin
Turner

6:30 PM CrossFit

1 x 1 @ 120 lbs

built up from 105#

1

Melissa
Griffin

11:30 AM CrossFit

1 x 1 @ 120 lbs

95,95,105,105,110,115,120,120

2

Colette
Matsuda

5: 30 AM CrossFit

7 x 1 @ 115 lbs

3

Kathy
Lohne

6:30 AM CrossFit

8 x 1 @ 110 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

1 x 1 @ 110 lbs

4

Piper
Huber

6:30 PM CrossFit

8 x 1 @ 105 lbs

4

Haley
Bury

6:30 PM CrossFit

1 x 1 @ 105 lbs

4

Karen
Mount

11:30 AM CrossFit

1 x 1 @ 105 lbs

65, 75, 85, 95, 100, 105

5

Private

6:30 PM CrossFit

2 x 1 @ 100 lbs

6

Andrea
Samudio

8:45 AM CrossFit

8 x 1 @ 85 lbs

6

Nathalie
Mateer

5: 30 AM CrossFit

1 x 1 @ 85 lbs

2@55,2@65,2@75,2@85

7

Kate
Kauffman

5: 30 AM CrossFit

7 x 1 @ 75 lbs

7

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 75 lbs

7

Patti
Smith

5: 30 AM CrossFit

1 x 1 @ 75 lbs

8

Kaco
Newbury

11:30 AM CrossFit

1 x 1 @ 70 lbs

8

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 1 @ 70 lbs

9

Deb
Reser

4:30 PM CrossFit

7 x 1 @ 65 lbs

9

Zoellen
Fullmer

6:30 PM CrossFit

1 x 1 @ 65 lbs